I weigh 222 lbs. I'm 5'8" and 24 years old. I'm not very muscular, I want to get down to 160 lbs by July, and recomp from there. I got in shape 3 years ago and was down to 160, but let it go from there.
Monday 1/31 diet
Breakfast
1/2 cup oatmeal 150 Cal
1 scoop protein 120 Cal
walnuts 127 Cal
handful of blueberrys
snack
pouch of tuna 200 Cal
Walnuts 127 Cal
Lunch
8 oz chicken 220 Cal
1 apple 110 Cal
Workout
post workout 2 scoops whey protein 240 Cal
Dinner
2 slice whole wheat pepperoni pizza 240 Cal
mvp, zmk, cre-02, fish oil throughout the day 114 Calories
Total = 1,649 calories
1/31 workout
dumbell chest press 15x15, 20x15, 30x10
pec fly 20x6
lat pulldown 55x12, 65x12, 65x12
ab crunch machine 60x15, 60x15, 60x15
cardio
30 minutes stairmaster interval level 4. Says I bured about 270 calories. I was def dripping sweat